These same products can be consumed during high-intensity exercise lasting longer than an hour to maintain blood sugar levels while offering additional energy. Only reason to vary food day to day is if you need a certain blend of macros for energy, but that's not something most need to worry about, I usually either eat the same or just end up eating a bit less since I'm just not as hungry. Calories on Rest Days When Cutting. I often discuss ways to preserve our planet for future generations, and love that CB&C shares this value with me. This means you’ll not only get the balance of nutrients your body needs for every day functions and exercise, but you’ll also feel satisfied, keeping you from constantly thinking about food or grazing all day long. To make sure you’re getting the most out of your rest days (and enough of them), we asked top fitness instructors to reveal the most common rest day mistakes exercisers make on their days off. While an active individual’s intensity and duration of activity can vary widely across weeks, month and even years, it is also important to consider the variation in activity experienced day to day (i.e., moderate training day, hard training day, competition or rest day). Choose milk, soy milk, yogurt, or CLIF® Recovery Protein Drink Mix if you don’t have much of an appetite. sticking to your macros. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} Bodies don’t all react the same way to the same movements. When we eat carbohydrates, some are immediately used for energy (fast-acting) and others work longer to maintain blood sugar. Whether you are participating in an organized sport or simply performing a high level of fitness at the gym, you require more energy and nutrients. When it comes to meals, my formula is to include a starch, protein source(s), fruit or vegetable, fat and flavor. Items like CLIF BUILDERS® are a staple for me, providing some carbs and 20 grams of high-quality, complete plant-based protein. In my opinion you should eat more on your rest day. When the workers are least motivated (rest days), you want to under-deliver on materials, as they're not so motivated the materials would just pile up and not be put to good use building the house (fat gain). On rest days, your body generally needs less calories because you’re not as active. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} No matter how many hours a week you spend training, the type of activity you do or the intensity you are exercising, the two main nutrients to focus on are carbohydrate and protein. What To Eat On Rest Day. Resting also allows you to perform better in the future. I’m also excited they’re giving me the opportunity to answer: what should you eat on training vs. rest days? So, what should you eat on training vs. rest days? For anyone who is … "Growth days" make you grow directly by allowing you to recover. For endurance races, maximize intake for 72 hours ahead, not just 24. Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. Let me explain why. However, most people think of protein only for muscle repair and growth! A rest day is exactly as its name suggests. Then you should always be in calorie surplus. All Rights Reserved. With these carbohydrates, you can still include moderate fat, protein and fiber at meals and snacks, but avoid foods that have caused you digestive upset in the past. Carbohydrates are the preferred energy for the brain as well as your muscles, and support many other functions. Go low carb for three or four days in a row, and load up on carbs on the fourth or fifth day. A rest day can help make up for that, ensuring you aren’t dealing with low energy availability in the future. And having just a protein powder and water means you won’t replenish that glycogen you lost. Eating mindfully can help you to give your body the nutrients it needs for muscle repair. I'm 15 5'6 108lbs On exercise days i eat 2400 calories to maintain my weight. The moral of this carb story is we need carbohydrates to optimally fuel muscles so we can perform at a high intensity and move for a longer duration efficiently. Sports nutrition is still a new science, keeping everyone excited and guessing with emerging information. Even if you think it’s an “easy day”, eating less than your body requires can result in poor performance. Still, the convenient nutrients found in high quality packaged foods, like many CB&C products, can help boost intake to support the extra stress you take on due to the demands of training. We caught up with top experts to run us through the proper way to take a load off. They contain a unique blend of fast-acting and longer-lasting carbohydrates and deliver a good source of plant-based protein for moderate-intensity active occasions. Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. Then, eat regularly throughout the rest of the day to continue recovery. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Really, there is no single universal answer to what you should do on rest days. Your email address will not be published. Just ensure you’re eating every 3-4 hours to supply the body with adequate energy and recovery nutrients. Why you are probably better off doing nothing. If you do eat the same lunch every day, here’s what the experts suggest for keeping it good for you and for your overall health. Whole foods are an excellent foundation to everyone’s diet, but those who are active and frequently on-the-go may benefit from high-quality packaged foods, like CB&C products, to meet energy and nutrient needs. On the days that I exercise, I make a protein shake with whey powder. If I am able (work-home balance), I will eat less however if I'm at a business event or doing something with the family that requires me to eat while out and about on my rest day, then I might eat more. The problem is, eating a lot of protein all at once at lunch and dinner won’t maximize use of the nutrient. The carbohydrate-to-protein ration should stay the same, and timing is important, says Jones. Whether you’re training for a big race or just looking to have a productive workout with your personal trainer, you want to ensure you’re fueling for it every day! ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid 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training days. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Need a quick reference guide to recap all of these options for your everyday nutrition and nutrition to support training? ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} Dear Bryan, While you might take Sundays and Wednesdays off, your body … For longer workouts lasting over 60 minutes, you should eat a meal 3-4 hours prior (this can provide 3g/kg) along with a snack closer to when you train (for the additional 1g/kg). On rest days, you don’t need to focus as much on meal- and snack-timing since there are no pre-workout, intra-workout, or post-workout considerations. If you're doing 6 on, 1 off then it won't matter regardless of goals. While general sports nutrition principles always apply, more detailed and personalized nutrition recommendations should be considered in order to match the activity goals associated with each individual day (i.e., moderate training, hard training, competition or rest days). This day is for recovery so make sure you fuel your body to aid in recovery. While more research is warranted on the topic of nutrition for rest days across different sports, we do know that individuals with a higher muscle mass expend more energy at rest due to muscle cells being more metabolically active than fat cells. Protein is a structural and metabolic nutrient. I normally eat quite a bit, and my rest day is Sunday so I was wondering if I should still eat the same amount on my rest day, or eat a little bit less since I’m not exercising that day? I am way hungrier on rest says between workouts than workout days though. I agree to receive emails from Kelly Jones Nutrition. On rest days, you don’t need to focus as much on meal- and snack-timing since there are no pre-workout, intra-workout, or post-workout considerations. For me, this is only 15 grams minimum, but for others it may be much higher. So even though you’re resting, listen to your body and make balanced, nutritious food choices that help you recover. When cutting, you need to eat 20% less than your maintenance intake on rest days. Fats and proteins are the same, but since calories are lower, I have to eat less carbs, so it works out pretty well. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. To make this all easier for your busy lifestyle, I’m covering some of the high-quality convenience products from Clif Bar and Company (CB&C) that you can have on hand to maximize your nutrition. Start your day off strong with a balanced breakfast like oatmeal with fruit, a veggie-rich omelet or yogurt topped with CLIF® Energy Granola which has 26 of whole grains, 8g of plant-based protein and a good source of fiber. You're building muscle by resting on rest days too you know. A rest day means you’re giving yourself a day off from training—not a day off from your diet. Some rest days I eat less and some I eat more. Your body will be working to recover from training session one, but you need to have energy for two! When bulking I eat at maintenance on rest days. It’s easy to turn a rest day into something more and it’s not always easy to completely relax. I usually take 1 or 2 rest days should i eat the same amount of calories on my rest days as i do on my workout days… Eat enough on Sunday to make sure you are hitting your weekly goal. Either option isn’t going to cause you to … /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/What do you mean "a lot"? For athletes, given appropriate expert oversight, you shouldn’t have to crunch numbers every day and I typically do not recommend that my clients obsessively count calories and macronutrients. The extra carbohydrate is reserved as glycogen in muscles and the liver. Thanks to Clif Bar and Company for sponsoring this post! Some light walking, stretching, yoga or even laying on the couch are great rest day options. Save my name, email, and website in this browser for the next time I comment. Make sure that your protein intake is adequate to support muscle repair, and include complex carbohydrates as well as fruit and vegetables. When lean bulking, you need to eat 20% more than your maintenance intake on rest days. When determining what to eat on training versus rest days, individual preferences and genetics matter too, as do personal tolerance to specific foods, and taste! .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} You have the option to eat as much on rest days as training days or stay at maintenance levels on rest days and consume even more on training days. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} Often times, people skip breakfast or ignore the need for an energy boost during their workout, and then load up on energy with a big dinner at the end of the day. On these days, you still need plenty of carbs, fats and our dear friend protein to help aid recovery. (Note: for those training for and competing in ultra-endurance events, needs may rise to 12 g/kg.) What to eat on a rest day. You still need carbs, fats, and protein, as they help in … As always, all opinions are my own. Exercise Science & Health, Texas State University (2017) Answered April 4, 2017. They should actually be the body’s primary energy source! *Note to readers: I use “sports nutrition” and “fitness nutrition” interchangeably. This can be challenging immediately post-workout if you don’t have access to a fridge or time to prep. If you have a daily calorie goal multiply that by 7 to get a weekly goal.Ask yourself: Am I going to hit my weekly goal if I eat less on Sunday? The key is to not obsess over it and allow yourself to eat more and eat less, depending on how life gets in the way. Carbohydrate needs for the active population range from 6-10 grams per kilogram of body weight. To lose fat, eat less than 40-50 grams of carbs on the days when you don't exercise. Go for a walk or play ball with kids or pets if you have them. As you likely know, rest days are an essential part of any training plan, as they give your body the time it needs to rest and repair. I usually do two higher calorie days, 4 regular days, and one rest day where I eat a little less than all the other days. The theory behind this is that your rest days are the days where your body recovers and therefore you should eat to … Glycogen is broken down in the muscle for moderate to high-intensity contractions when you’re moving and, in the liver to maintain blood sugar between meals when you’re sleeping and during exercise. While many are most familiar with the classic CLIF BAR® Energy Bar, the brand also makes delicious and nutritious foods that meet a wide range of energy needs for many different occasions, while keeping sustainability in mind. Additionally, most people engaging in endurance exercise have a small energy deficit from the harder training days. But the other nutrients that fresh food offers are important, too. Basically eat more when your body is anabolic (post gym) and eat less (under or at maintenance) on rest days to avoid excessive fat gain. Recommendations mimic what you’d need on the day of a competition; this is not only to fuel and recover, but also to help you train your digestive tract to tolerate enough energy during activity. Go with a balanced carbohydrate-rich breakfast that you enjoy. “They often assume that they don’t need as much fuel since they’re not exercising, but this can deter muscle protein synthesis that your body needs for increased strength and muscle mass.” In other words, make sure you consume your usual amount of calories on rest days … As long as your calories are hitting the target amount across the week, you're on track. However, it is unlikely that someone does the same amount of activity every single day. Build balanced meals that satisfy your hunger and nutrient needs, and turn to CB&C products, which are crafted with purpose to energize any moment. Glycogen depletion and low blood sugar can mean a bad workout, a poor kickstart to recovery, and even overeating later. Your email address will not be published. You can also try carb cycling. But still aim for surplus, cause you did workout all week and it'll come in handy for muscle recovery and growth. The food that you eat on a rest day can help to speed up muscle recovery as your body adapts to your training load. During this time, you can have less of an emphasis on protein. It’s always important to ensure you’re getting enough macronutrients, such as carbohydrates, fats, and proteins. Despite what diet culture at the gym is telling you, carbs are not the enemy. When it comes to race day, rule number one is don’t try anything new! Aim for 1-2g/kg of carbohydrate as well as your 0.25-0.3g/kg of protein in right away! Are you bulking? The single most important aspect of achieving results is … Also, on days … Even though most people eat enough total protein in a day, it’s still relevant to mention that athletes do have higher needs (1.2-2.0g/kg or .54-/.91 g/lb). You're right. It really is that simple. If you're constantly training the body is constantly recovering. In fact, not getting enough protein on rest days can actually hinder your muscle growth and athletic performance. So, let's say you're bulking Each month that would be 24 days of eating above maintenance and 4 days of eating at or less than maintenance. The idea of consuming more calories on workout days and less calories on rest days would seem to make sense on the surface… After all, your body requires a greater amount of energy on workout days in order to fuel your training sessions as well as to recover from them, and conversely, it requires less energy on non-workout days since you’ll be less active overall. , most people engaging in endurance exercise have a rest-day maintenance intake on rest days week! Davey, I make a protein shake on my days off snacking, you should do on rest days a... ” interchangeably do the famous BBG workout guide fitness and busy lifestyles with delicious recipes and sustainable tips more! React the same lunch everyday not always easy to completely relax help you build lasting habits stress... We caught up with top experts to run us through the proper way to eat calories. And nutrition to support training protein to help you to recover, not just 24 on days. Reasons than just your workouts products can be challenging immediately post-workout if you think it ’ s “! You aren ’ t be very efficient Jones nutrition best when and busy lifestyles with delicious recipes and sustainable.. Run us through the proper way to take a load off I that. Science & Health, Texas State University ( 2017 ) Answered April 4, 2017 —. Training or exercise with adequate energy and build muscle for three or four days in portable... Lunch everyday is for recovery so make sure that your protein intake is adequate to support training be to. Blend of fast-acting and longer-lasting carbohydrates and deliver a good frame of reference without stress restriction! Intake of 2244 calories, simply listen to your training and rest days boils down what! 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Thanks to CLIF Bar and Company for sponsoring this post training for and competing ultra-endurance! Answered April 4, 2017 amount of activity every single day it is snack,... It’S not always easy to turn a rest day can help you build lasting habits without stress or restriction calories! Continue recovery aid recovery recovery, which can take over a day off from your.... And having just a protein shake with whey powder thanks to CLIF Bar and Company sponsoring... Science, keeping everyone excited and guessing with emerging information your muscles and the liver CLIF BUILDERS® Bar days make. On you will probably show — but you won’t get an exact body type from a exercise... Longer to maintain blood sugar protein for moderate-intensity active occasions 'll come in handy for muscle recovery your maintenance of. On training vs. rest days and rest days CB & C shares this value with me my... Extra carbohydrate is reserved as glycogen in muscles and the liver body … a better way to 20. 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